Back Workout For Home Gym HOT!
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Step 2. Row the bar to your belly, being careful to keep the bar even in spite of the uneven load. When the bar touches your body, pause for 4 seconds, and then take 4 seconds to lower the bar back down. Squeeze your lats throughout the set. Complete your reps on that side, rest, and then repeat on the other side.
Step 2. Row the dumbbell to your hip, and then hold it in the top position 2 seconds. Take 4 seconds to lower it back down. Complete your reps on that side, and then switch sides and repeat.
Step 1. Hold a dumbbell in one hand and stand on the opposite leg. Keeping your head, spine, and pelvis in a straight line, bend your hips back until you feel a stretch in your hamstrings and your torso is nearly parallel to the floor. You can extend your free arm out to the side to help you balance.
Step 2. Raise the dumbbell out 90 degrees to your side, while drawing your shoulder down and back. Maintain your balance as you repeat the fly for reps. Afterward, repeat immediately on the opposite side.
Step 2. Press the weight up slowly and with full control (no momentum), and then take 10 seconds to lower it, actively pulling with your back to bring the weight down. Maintain your balance and avoid bending or twisting in any direction. Complete your reps on that side, and then switch sides and repeat.
Step 1. Lie on your back on the floor and hold a dumbbell with both hands over your chest. Tuck your pelvis so that your lower back is flat against the floor, and brace your core. Your knees should be bent 90 degrees, and your feet flat on the floor.
Step 2. Hold the bag at your side for a few seconds, resisting any bending or twisting. Now heave it up to shoulder level and hold it. Transfer the bag to both hands and bear hug it to your body and hold. From there, pass the bag to the opposite hand at shoulder level and hold. Finally, lower the bag to your side and hold. Continue passing the bag back and forth for 5 minutes (set a timer to track it). Work to increase your time each time you repeat the workout until you can pass the bag around for 10 minutes, and then increase the weight of the bag.
Because I train at home, I'm always looking for creative ways to train while utilizing the least space, equipment, and budget. It would be easy to look at my lack of cable stacks or rowing machines as a problem, but it's not. I can train effectively for strength, size, and conditioning using only my power rack and a few key accessories.
You can crush my go-to home back workout with minimal equipment for maximum gains. To perform it exactly like I do, you'll need a barbell, some dumbbells, a pull-up bar, a bench, and perhaps some rings or a TRX. But you can definitely make substitutions as necessary to make it work for your situation, and I've included some easy ways to customize it.
Really, the only detail that will make or break this workout is the rest periods. I designed it as a one-person workout with minimal rest. If you have a gym partner, which I always recommend, you will really have to push the tempo. Since there are so many supersets, you can trade off as you move through the sets.
To me, the wide pronated grip lets me get low to the ground and pull high to the chest. This allows me to better isolate my upper back and use the ground as a guide for each rep, assuring that I'm not standing up as I get tired. I reset after each rep and go from the ground, similar to a Pendlay row or a deadlift.
When you crack your exercise toolkit open each week on back day, you've got a seemingly endless array of movements available. If you're overwhelmed by the sheer number of row variations, or you draw a total blank when thinking of new exercises to try, consider this list your new back blueprint.
Why it's on the list: This mighty pull is far more than a back exercise. It hits the entire posterior chain, from your calves to your upper traps, but it's also a time-tested standout for overall backside development.
And no, it's not just for powerlifters! Legendary bodybuilder Jay Cutler builds his back day around deadlifts, as well. Technique is uber-important, but once you nail it, you can progress to lifting monster weights that recruit maximum muscle, release muscle-building hormones, and help you get big.
In your workout: If you're going heavy (sets of fewer than about 6 reps), do deadlifts first so you're fresh. If you're doing deads for repetitions, you can do them later in your workout. They may not be as sexy, but moderate-weight deadlifts are just as valuable as grinding max-effort PRs.
In your workout: Do heavy bent-over rows toward the start of your back workout in lower rep ranges, such as 6-8 or 8-10, in order to save your lower back. If you're wrecked from deadlifts, skip it or do it on a second back day later in the week.
Why it's on the list: It's always a good idea to have an overhead pulling movement in your back routine, and the pull-up is one of the best. Each variation has its own advantages: Wide-grip variations are great for the upper lats, while close-grip chins or neutral-grip pull-ups have a greater stretch and overall range of motion. Mix it up!
In your workout: If you're a pull-up pro, you can do some light sets as a warm-up. If they're tougher for you, you can treat them more as a strength movement toward the start of your workout. Assisted variations make for great burnouts at the end of a back workout.
In your workout: Do this toward the front half of your workout, especially if you're going to go heavy. Because it's slightly easier on the lower back, you could do it after deadlifts, but stay mindful of using strict form. If you find yourself cheating or struggling to maintain a flat back, a chest-supported row may be a better choice.
In your workout: Like machines, cables can be loaded up pretty heavily without overly taxing you. These are best done toward the end of your workout, so don't be afraid to go slightly higher-rep here, like 10-12 or even 12-15 reps.
Treat it like a cross between a dumbbell row and a machine row, utilizing benefits of each. The single-arm version, with the elbows pulling back close to your sides, is especially effective at targeting the lower portion of the lats.
In your workout: Do it about midway through your workout, after your heavy overhand pulls. And don't be afraid to throw on some wrist straps! Your goal is to hammer your back, not be constantly limited by your grip strength.
Why it's on the list: Your first impulse may be to reach for the wide-grip bar, but back-focused EMG research suggests that use of a close neutral grip activates the lats similarly to a regular grip. This grip also allows for a longer range of motion and increased time under tension for the lats, which is great for building muscle.
In your workout: When used as a mass-building exercise, it's best placed toward the middle or end of your workout for sets of 8-12 reps. It's great as a pump-focused finishing move, as well.
You'll get a greater range of motion when training unilaterally, and you'll be better able to support your lower back by placing one hand on a bench. Allowing a slight degree of rotation of the trunk has been shown to activate a greater amount of "core" musculature, as well.
Why it's on the list: Pull-overs for back? Absolutely! This single-joint move allows you to really target and torch your lats, particularly if you're strategic about what variation you choose.
In your workout: In almost all cases, single-joint movements should be done last in your body-part routine. Keep the reps on the higher end for a nice finishing pump, around 12-15 per set.
This is a classic "clangin' and bangin''' back day focused on heavy compound movements, but finishing with high-rep pull-overs. It's the perfect main course before switching to a quick pump-focused biceps workout for dessert.
If you want width, you must row. This workout is great on its own, but is also an ideal approach if you like to do two back days a week, one focused more on horizontal pulls, the other on vertical pulls. That's the approach taken in the popular program 30-Day Back with Abel Albonetti.
Who says you need free weights to train your back? This high-rep, short-rest workout will allow you to move serious poundage for high reps without posing a serious challenge to your lower back or core. If you like training back on machines, try YouTube star Calum Von Moger's full program Building Von Moger: 6-Week Mass Program on BodyFit.
The best back-building programs hit the sweet spot of volume, heaviness, and frequency, giving your back everything it needs to grow, but nothing more. If you're lucky, you'll get to train biceps afterward!
So if you want to build a back as big as the house you live in, you need to know how to properly train without the lavishness of your local commercial gym. Here are three different workouts designed to do just that:
Free weights should make up the backbone of your back workouts, most of the time at least. A barbell and some plates will enable you to perform all manner of rows, sure, but you can also use a bar lodged into a squat rack as a station to perform pull-ups or even inverted rows.
A set of (preferably) adjustable dumbbells are among the best investments you can make in your home gym. A large rack of pre-loaded dumbbells may fit comfortably into a commercial gym, but they can take up far too much space in a garage or converted room in your house.
A station in which to house your barbell opens up a large assortment of exercise options for your home workouts. Moreover, a squat or power rack also gives you somewhere to rest the bar when it is loaded up with plates.
Muscle is harder to grow in your eighth or ninth year working out than when you first pick up a weight. This is, unfortunately, compounded by the limited equipment you likely have access to in a home facility. 2b1af7f3a8